09 October 2012

Run 400 meters
Repetitions of 21,18,15,12,9,6,3 of deadlift and push-up
Run 400 meters

Note: If you’ve got a handstand pushup, use it! Weight for the deadlift is 50% of your 1RM (one rep max). Compare your time to July 16, 2012. During our warm-up we will learn and practice the CrossFit Gymnastics techniques V-Out and Back-Lever.

CrossFit Amundson Ladies Surf Day!

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“Surfing takes patience. It’s not like you can scale the ocean or a wave like you can scale a CrossFit workout!” Janelle Carroll – CrossFit Amundson Athlete.

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On October 8, 2012, all CrossFit Amundson Athlete’s participated in a powerful mind-body training exercise called, “See It – Feel It – Do It.” This exercise combines breathing, mind-body connection movement-rehersal, visualization and culminates with the completion of a workout. Nearly every single Athlete that participated in the training exercises averaged a personal record in their Fran time of over twenty five seconds. Congratulations everyone! The top Rx’d Male and Female times are on display in the Team Room on our new LeaderBoard.